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[jeesenages]

Whats the Best way to gain weight ? Advice Please, im a skinny guy.

[IlDuceMacmanus]

Its hard work.

4 meals before workout, 1 protein shake before workout, 2 meals after workout, 1 protein shake before bed. Meals should be clean and high in proteins+carbs. Dont buy "weight gainer" it is no good. 1 of your meals can be a chipotle burrito - they have over 1000 calories in each burrito. Make sure you get 3-5k calories a day.

how much do you weigh?

[Tengu]

Try heavy weights, 3 sets of 5-7 reps until failure (you can't do anymore). Also keep your cardio to a minimum. 10 hours sleep to recover too. Try not to work one muscle group too much.

[jeesenages]

IlDuceMacmanus

: I weigh 125 right now, trying to get to 155. i think im fairly strong for a 125, last time i checked i was only 10 percent body fat. how much should i be able to bench/squat/curl at 125 roughly ?

[IlDuceMacmanus]

I dont know exact stuff with how much you can lift. Here is some help.

1st meal breakfast:
2 servings of oatmeal served over milk and some juice
2nd meal mid break:
Peanut butter and jelly sandwich, and some carrots(easy to take to school if you're a kid)
Creatine cell mass 6-8 hrs prior workout time... Dont eat for 45 minutes
3rd meal lunch:
Easy to get, try to get chicken, milk, and a veggie
4th meal mid workout:
A ham sandwich or something of that sort 2 pieces of toast, apple
5th meal: Protein shake(Muscle milk or Optimum Nutrition Whey protein)
WORKOUT
I take creatine Cell mass after the workout as an insulin
6th meal: Piece of meat, whatever mom cooks me pretty much
7th meal: Protein shake right before bed. Do it right before bed because your proteins synthesize when you sleep real well.

Make sure you get good sleep
Do a 45 minute to hr and 30 minute workout - NO MORE
if you're a kid I recommend 3-4 times a week workout

This is what I'm doing right now... I know a lot about nutrition so if you have any questions ask me.

[Clint]

Start with these 7 articles for your diet:
http://www.johnberardi.com/articles/...ating_rl_1.htm
http://www.johnberardi.com/articles/...ating_rl_2.htm
http://www.johnberardi.com/articles/...first_stop.htm
http://www.johnberardi.com/articles/...importance.htm

For your Workout routine, look into one of these:
The Westside for skinny bastard routine:
http://www.defrancotraining.com/arti...s_westside.htm

20 Rep Squat:
http://www.ironworkout.com/20_rep_squat.htm

5 X 5 Routine:
http://www.eclipsegym.com/forums/viewtopic.php?t=57

[ChrisBary]

the key to gaining weight in weight training is eating enough AND PERSISTENCE. you gotta work out at least every other day if not every day. for fast and effective results, work out every day for a while. at least run long distance and sprints everyday. as a fighter, you gotta run.

[J zingher]

Quiting smoking crack helps.

[Malice]

Some good advice here, I will tell you what I have learned in going from 170 to 185 and lifting 25-30% more weight than I used to 2 months ago:

1) Count your Calories and Protein daily, I use a Excel Spreadsheet with (Food, Calories, Protein as the columns).
2) Take your normal Calorie count and add about 500-1000 more calories daily.
2a) So if you count your normal 3 meals and it comes to 2500 Calories then you need 3000-3500 now.
3) Eat 6 meals a day.
4) Eat 1 gram of Protein for every pound you weigh..so 125 = 125 Grams of Protein.
5) Use WHEY Protein as a supplement, I recommend Optimum 100%WHEY Gold Standard (Double Rich Chocalate is really good).
6) Eat meats, rice, potatoes, oatmeal, eggs, yogurt, fish and watch the bad carbs and soda drinks.
7) Work out 4 times a week, 2 days on, 1 off, 2 days on.
8) Concentrate workouts on the main muscle groups.
9) Unlike a lot of other plans I like to workout for 35-45 min NON-STOP Rich Franklin style..meaning Supersets (alternate bi-cep and tr-cep sets) and go for MAX Weights (it should hurt to get 10 reps out)

10) MOST IMPORTANT - SHOCK and SUPRISE YOUR BODY:
I learned this from my old Sambo Coach if you want to make your body strong and build muscle you need to shock it...to do this you need to flip workout inside out and try different excercises all the time. Work ARMS and go right to Shoulder then the next time go ARMS and do back. EAT 4000 calories 1 day then 3000 the next. Don't let your body get use to 1 thing.

If you follow this plan you WILL GAIN a lot of muscle, good luck kiddo.

[Clint]

Originally Posted by ChrisBary

the key to gaining weight in weight training is eating enough AND PERSISTENCE. you gotta work out at least every other day if not every day. for fast and effective results, work out every day for a while. at least run long distance and sprints everyday. as a fighter, you gotta run.

Actually running is going to be counter intuitive to gaining weight, so it depends on his goals. If he is a fighter or something of that nature, yes he needs to run but if you're just trying to gain weight to look good then cut the cardio back to a hour or so per week until the bulking is done.